Some substances are able to fight free radicals, enemies of our cells. Here’s where they are and how they operate.
Colds , flu , cough , hoarse voice and fever are the order of the day during the winter season. And sometimes they strike even in the summer.
Viruses such as rhinoviruses, adenoviruses and influenza and parainfluenza viruses are mainly responsible for many inconveniences.
Various factors contribute to making our body more susceptible to their attack, both external, such as lower temperatures and frequenting closed and crowded environments, and internal, such as the lowering of our defenses.
To prevent colds and the various forms of flu, it is often sufficient to follow a varied and balanced diet, rich in vitamins and minerals with an antioxidant action.
The secret on the plate
The scientific interest in these substances was born following some studies in which the healthy virtues of fruit and vegetables rich in antioxidants emerged . In particular if yellow, orange and green leafy, consumed fresh every day.
The positive effects are linked to the ability of antioxidants, of which they are precious sources, to neutralize free radicals, highly unstable molecules that are formed within the body, known to trigger harmful reactions in cells, including aging phenomena and weakened immune system.
That’s who protects us from oxidation
Among the main substances with antioxidant activity there are some vitamins, such as vitamin A and its precursor beta-carotene, some vitamins of the B complex, vitamin C and vitamin E.
Other substances present in plants, such as lycopene, flavonoids, anthocyanins, xanthophyllins, polyphenols, monoterpenes and thiocyanates act on free radicals, as does coenzyme Q10, naturally present in our body.
Among the minerals are manganese , copper , selenium and zinc ; among the amino acids, cysteine.
Where do we find them
In nature the richest sources of antioxidants are represented by fruits and vegetables. Let’s see which ones.
Fruit | Black grape juice, blueberry, blackberry, black plum, pink grapefruit, strawberry, orange, plum, avocado, black grape, kiwi, white grape, apple, peach, banana, pear, apricot |
Vegetables | Kale, spinach, beets, brussels sprouts, bell peppers, carrots, green beans, squash, cauliflower, onion, leeks, eggplant, and tomatoes |
Soy , green tea, extra virgin olive oil, wheat germ oil, nuts, red wine and garlic also boast remarkable antioxidant properties .
Although a diet very rich in fruit, vegetables and other foods rich in antioxidants is undoubtedly an excellent method to protect our body, industrial manufacturing processes have the disadvantage of reducing their concentration.
The possibility of using antioxidants to stimulate the immune system and prevent infections has carved out an increasingly large space, so much so that various supplements containing them are available on the market.
To find out more, just ask your trusted pharmacist.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.